Although we all know that good digestion is key to a healthy gut, what many of us don’t realize is that gut health impacts every aspect of our well-being — including our immunity. A simple way to support gut health is to add fermented foods to your diet. These are rich in probiotics – also known as ‘good’ bacteria – which help maintain a proper balance of bacteria in your digestive system and boost your immunity. From bright, acidic yogurt to spicy kimchi, fermented foods come in all shapes, tastes and textures. Here are 10 fermented foods that pack a powerful health boost for your gut and immune system. Plus, they taste amazing!
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Yogurt
Yogurt is perhaps the single most popular fermented food. Made by culturing milk with live bacteria, it turns the liquid into a creamy, slightly sour substance. ‘Good’ or beneficial bacteria, as they are often called, or ‘probiotics’ – keep the gut healthy by regulating the bacteria that live there. And a healthy gut often means a strong immune system.
Sauerkraut
Sauerkraut is finely chopped cabbage fermented with natural bacteria. It’s a tangy, sour sort of thing that’s often served on top of hot dogs or inside sandwiches. The fermentation process provides sauerkraut with an abundance of probiotics, which help with digestion and boost the immune system, while its fiber content helps the digestive system to run smoothly.
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Kimchi
Kimchi is a spicy, fermented Korean dish composed of cabbage and other vegetables such as radishes, green onions and spinach. They are seasoned with garlic, chili and ginger. Kimchi has a strong taste but is popular because it’s full of probiotics, like sauerkraut, which support the digestive system. Spices within kimchi also act as antioxidants, which can further strengthen the immune system.
Kefir
Kefir is a type of fermented milk drink similar to yogurt – although thinner and slightly fizzy. It’s made by adding kefir grains to milk. The probiotics found in kefir are great for the gut because they promote the balance of beneficial bacteria in the gut. Drinking kefir on a regular basis is a simple method to bolster your immunity and keep your digestive system on track.
Miso
Miso, a widely used Japanese seasoning, is made by fermenting soybeans with salt and a type of fungus called koji. It is used in soups and sauces, adding an umami or savory taste. The beneficial bacteria in miso aids gut health. It is a rich source of vitamins and minerals, which supports the immune system.
Tempeh
Tempeh is a dense, nutty, fermented soy food that is made by a controlled fermentation of soybeans followed by molding the mixture to create a firm cake. Its versatility and firm texture make it a good alternative to meat for vegetarians. Fermentation enhances the taste of the product and tempeh contains probiotics in addition to the substantial amount of protein and fiber.
Kombucha
Kombucha is a fermented tea beverage made by adding a colony of bacteria and yeast, known as a SCOBY, to tea and sugar. The result is a fizzy, tart drink that can boost immunity and digestion. The probiotics in kombucha can also aid in maintaining gut health, and kombucha is rich in antioxidants that can help combat damage to the immune system.
Natto
Natto is a staple of Japanese cuisine. Derived from fermented soybeans, it has a pungent odor and a sticky texture – which can make some people gag. However, it is also laden with beneficial bacteria, which are good for digestion and keep the immune system strong. Thanks to its high probiotic content – in particular, a bacterium called Bacillus subtilis. It’s also a good source of vitamin K2 – which is essential for bone health.
Pickles
Pickles are cucumbers that have been pickled in saltwater. Not all pickles are fermented, though—look for those labeled as “naturally fermented.” They are loaded with probiotics that help keep gut bacteria balanced. They’re also low in calories, crunchy and delicious, so very good for fueling the digestive process and your immune system.
Sourdough Bread
Sourdough bread is made using a ‘starter’ of fermented flour and water, which gives it a tangy taste and a soft, chewy texture. The fermentation process also makes sourdough easier to digest than many breads – and can have some probiotic benefits. Though it is not as rich in probiotics as other fermented foods, it is a good option for digestion and overall health.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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